WOD: Monday, October 28th, 2024
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Couch Stretch – 1 Minute per side
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Strength: Thruster (17 Minutes)
- Establish a new 1 Rep Max
*From the Rack or from the floor
*Lifters, Belt, Knee Sleeves, Wrist straps will all help
*Be explosive from the squat on every single rep
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Workout: For Time
- 500 Meter Row OR 1200 Meter Bike
- 40 Wall Balls (20/14)
- 20 DB Push Press (50/35) *10 PER SIDE
-Then-
- 500 Meter Row OR 1200 Meter Bike
- 32 Wall Balls (20/14)
- 16 DB Push Press (50/35) *8 PER SIDE
-Then-
- 500 Meter Row OR 1200 Meter Bike
- 24 Wall Balls (20/14)
- 12 DB Push Press (50/35) *6 PER SIDE
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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